TSS Based Half-Marathon Plan: Goal 1:50-2:05 (12 Weeks)

Stop tracking your training and start tracking your FITNESS. This new Training Stress Score (TSS) based half-marathon plan will have you performing at your very best on race day through the use of customized workouts and analytics based on Intensity Factor (IF) and TSS scores for each run. We’ve established these calculations based on years of work with dozens of similarly matched athletes. You’ll see right from Day 1 how the Full Spectrum Sports High Performance Management System balances blocks of training with strategically placed recovery opportunities to allow you to peak at the very right moment.

Benefits of TSS based training:

Tracking TSS has become the gold standard for performance management. This new training concept allows you to measure and monitor your fitness, fatigue, and freshness on a daily and weekly basis and leverages the advanced power of TrainingPeaks (TP) through the use of tools such as the Performance Management Chart and the TSS trend charts. This training plan will also teach you how to put the power of TrainingPeaks mobile platform to best use. .

Target Runner:

This TSS-based half marathon plan is designed to meet half marathon goal times between 1:50-2:05 with an average workout pace of approximately 10:00 minutes per mile. It is geared for runners with a solid base of training volume of approximately 25 miles per week and starts with 28 miles a week before building to a maximum of 40 miles. Training and recovery are carefully balanced with 5 running workouts and 2 rest days each week. Workout types include 10K pacing intervals, general aerobic runs, strides, and long runs that build from 6 to 14 miles.

Tools needed to get the most out of this plan:

-GPS Device with Heart Rate Monitor: To put the power of this plan to full use it is recommended that you have a GPS and HR device to use while running. You will also want to be diligent about uploading your files to your TrainingPeaks account.

-TrainingPeaks Premium Account: TP’s premium account provides access to a full spectrum of analysis and planning tools necessary to put this plan to full use.

-Smart Phone/Tablet or other device with TrainingPeaks mobile app installed (optional). Use the TrainingPeaks app to track and analyze training anywhere, including access to important charts and graphs not currently available on the web-based version of TrainingPeaks.

If you have any additional questions regarding this plan contact Coach Fred at coachfred@trifittucson.com

Sample Day 1

0:01:00

Important Information

Congratulations on starting a new training plan. Before starting your actual workouts there are several important attachments for you to download and review. Click on the paper clip to access the downloads.

Strive to complete the entire planned DURATION.
Warm-up with 10-15 minutes of gradually increasing effort. Then run at a pace 15%-25% slower than your Half Marathon race pace before cooling-down with 10 minutes of gradually decreasing effort.

Sample Day 3

0:55:00

5.5mi

65TSS

Run - General Aerobic

Strive to complete the entire planned DURATION.
Warm-up with 10-15 minutes of gradually increasing effort. Then run at a pace 15%-25% slower than your Half Marathon race pace before cooling-down with 10 minutes of gradually decreasing effort.

Sample Day 4

1:00:00

6mi

70TSS

Run - General Aerobic + Speed

Strive to complete the entire planned DURATION.
Warm-up with 10-15 minutes of gradually increasing effort. General Aerobic runs are at a pace 15%-25% slower than your goal Half Marathon race pace. Towards the end of your General Aerobic run, complete 5x100m strides. Then finish with 5-10 minutes of easy effort.

Sample Day 6

0:49:59

5mi

59TSS

Run - General Aerobic

Strive to complete the entire planned DURATION.
Warm-up with 10-15 minutes of gradually increasing effort. Then run at a pace 15%-25% slower than your Half Marathon race pace before cooling-down with 10 minutes of gradually decreasing effort.

Sample Day 7

0:55:00

6mi

71TSS

Run - Long Steady

Strive to complete the entire planned DISTANCE. Warm-up with up to 1-2 miles of gradually increasing effort. The most beneficial pace for Long Steady runs is 10%-20% slower than your goal Half Marathon race pace. Cool-down with 10 minutes of gradually decreasing effort.

Sample Day 9

1:04:59

6.5mi

90TSS

Run - 10K pacing intervals (8 min)

Strive to complete the entire planned DURATION.
Warm-up with 15-20 minutes of gradually increasing effort followed by 4x100m strides. Then complete 3x8-minute repeats at 10K race pace. Jog for 3-minutes between each. Cool down with 5-10 minutes of gradually decreasing effort.

Fred Scott

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FULL SPECTRUM SPORTS

Specializing in stress-based (TSS-based) training plans for runners and triathletes.